Breast Cancer Awareness and Prevention

October is Breast Cancer Awareness Month, and with this being the most common cancer diagnosis for American women, it’s vital we’re proactive about PREVENTION of this disease and improving overall body homeostasis as best we can. There’s so much coming at us these days, we have to be more proactive about supporting ourselves to feel our best and avoid dis-ease. Through the media or our standard doctors office it’s easy to feel hopeless and full of fear or overwhelm that disease awaits us all, and there’s little hope but surgery or pharmaceuticals and side-effects; but there is hope, knowledge, and tools available to us, and it doesn’t come in a ‘pink washed’ package of cookies for breast cancer.

Through Epigenetics we know that although we may have the genes that can predispose us to this disease, our internal and external environment play the greatest roles. Be it our nutrition, gut health and hormone balance, our stress, and the toxicity in our environment or food/drink, we can help prevent dis-ease by supporting the ecosystem of our body so that dis-ease is much less likely to take root.

So what can we do in our day-to-day to optimize our health in a way that helps prevent this disease?

Firstly what we put in our body is truly foundational, so nutritionally speaking we can:

1) Reduce/eliminate sugar, processed carbs, and alcohol. Sugar increases insulin, estrogen, and inflammation, and feeds cancer. Enjoy the very occasional treat and celebration, and make it count, make sure it’s grandmother’s famous cookies or other made with love and goodness.

2) Eat a rainbow of diverse plant foods, to nourish your body, balance your microbiome, support healthy elimination and hormones, and phytonutrients to fight off disease. Try to eat a fruit or vegetable from every color, especially the dark greens, blues, and purples every day. Eat broccoli sprouts or broccoli consistently; richest in sulphoraphane, a powerful phase II detoxifier, helps clear excess inflammatory estrogen, and helps prevent breast cancer cells.

3) Feed your healthy gut bugs. Eat prebiotic and probiotic rich foods daily like raw sauerkraut, kimchi, miso, unsweetened coconut or goat kefir, etc. These are vital for a healthy microbiome, resilient immune system, healthy hormone metabolism, toxin elimination, energy, mood, and fighting disease! They help us to digest our other foods and get their nutrients, support our internal boundaries and fending off invaders.

Most importantly, if you have a family history of breast cancer and/or symptoms of hormone imbalance, please work with a Functional, Integrative, or Naturopathic practitioner to do some simple salivary or urinary sex hormone testing (it’s not that costly), and perhaps a full thyroid hormone panel, and support you in a well-rounded effective root cause approach. This is so important, and I find so often women are suffering with chronic fatigue, anxiety, depression, weight issues, hot flashes, painful or skipped period, etc. thinking that’s just the way it is, until some testing and balancing their gut and hormones, and they feel like the best version of themselves and haven’t felt that way in years. It’s not ‘in your head’ like your partner or doctor may say, often times it’s a physiological imbalance or toxicity and just needs some support.

So, moving on. Some key Lifestyle steps we can take daily:

1) Eliminate plastic and aluminum cans (BPA lining, pthalates, etc) from your life as much as possible, especially holding food or drink. Never heat up your food in plastic or drink water from plastic bottles. Xenoestrogens lead to cancer and are stored in our fatty tissue, aka breasts. Use glass jars and bottles, bring them to the store or co-op to fill your food, use a hydroflask or glass bottle for your drinking water.

2) Get rid of all FACE/BODY/BEAUTY CARE with chemicals and unknown elements, and FRAGRANCE PRODUCTS! If it’s not a plant (from the earth, not a factory), don’t use it. Living Libations is my top favorite truly clean skincare/oralcare/haircare/etc line, OR make your own. We don’t need most of these products, health, beauty, slower-aging come from our internal health and wellbeing.

3) Replace chemical CLEANING PRODUCTS with natural alternatives, like baking soda, vinegar, citrus oil, lemon or sage infused vinegar, etc.  This is something I’m currently exploring how to purchase less plastic bottles of cleaning products and make my own with simpler, healthier ingredients.

4) DAILY Exercise reduces risk and recurrence! Get your body moving and heart pumping every day, even for 30minutes, we simply have to do it. Jog, run, hike, dance to your favorite music, yoga, HIIT, pilates, spin, etc. Find what you enjoy, and commit every day. Side effects include better mood and sleep, more energy and clarity, better digestion and elimination, and decreased risk of all cancers!

5) Manage Stress daily, become more aware of your breath throughout the day and take more deep belly breaths, take 15minutes+ to meditate/breathe DAILY, do yoga, read or journal, take a bath. Set aside a chunk of time every day for YOUR grounding and releasing self-care!

6) Set Digital Boundaries. Keep the phone away from your body (and computer off your lap btw), use speaker phone or headphones (with the cord), turn it on airplane mode whenever you can especially while sleeping, use an old school alarm clock, digital detox every morning/evening/weekend if possible, don’t check your phone until after breakfast each morning, and NEVER hold it in your bra or purse by your chest.

7) Lymphatic support. Two of my favorite self-care breast practices are dry brushing in the sauna, and using a GuaSha stone in the bath or shower. With the smooth and crescent shaped stone and some coconut or jojoba oil (can add a little citrus oil), vigorously massage the breasts, break up any soft tissue fibrosis and cleanse the lymphs and breast tissue.

Then, with those foundational layers in place, we can add in some supplemental support.

1) Medicinal mushrooms, like Turkey Tail, Chaga, Reishi, Maitake, Lions Mane, etc. offer powerful immune support, prevention and apoptosis of cancer cells. Mushrooms are adaptogens, meaning they help us to adapt to stress, in our external or internal environment, and help our body to find homeostasis. These are an incredible ally available to us, and easy to add fresh mushrooms into our meals, take as supplements, or add powders into our latte or smoothies. Look for brands you trust like Host Defense, by the world renowned mycologist, the amazing Paul Stamets.

2) Another powerful ally coming onto the radar is CBD, also known for it’s homeostatic, adaptogenic, and anti-tumor qualities. CBD, from hemp or cannabis, induces cell death in breast cancer cells and is an inhibitor of aggressive breast cancer cells. In this quickly booming field, where companies are slapping CBD on every kind of product to sell more, it’s important to look for brands you trust. Look that they provide a clean report of no residual toxicants, and that their Hemp or CBD is broad spectrum (not isolate!), sun grown and organic if possible. I of course know and trust Foria Wellness and soon they’ll be releasing ‘Basics’ a daily sublingual of organic broad spectrum hemp, in organic coconut MCT oil, the highest quality and most honest price out there. They’ll also soon have some broad spectrum CBD suppositories to also get your dose or support any symptoms of lower pelvic pain/inflammation. So you can sign up on their site to stay in the loop; they’re also offering some fantastic in-depth articles.

I hope this serves you well, and offers tools to empower you, tips to weave into your daily life that not only helps prevent this disease or others, but overall improves your wellbeing and ability to show up in this world with joy and resilience.

If this inspired or helped you, please share with those you love that could benefit. If there’s more you’d recommend, tips you’ve learned, please share with me below!

REFERENCES:
Cannabidiol induces programmed cell death in breast cancer cells by coordinating the cross-talk between apoptosis and autophagy. Mol Cancer Ther. 2011 Jul;10(7):1161-72. doi: 10.1158/1535-7163.MCT-10-1100. Epub 2011 May 12. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21566064

Cannabidiol as a novel inhibitor of Id-1 gene expression in aggressive breast cancer cells. Mol Cancer Ther. 2007 Nov;6(11):2921-7. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18025276

Exercise, physical activity and breast cancer: the role of tumor-associated macrophages. Exerc Immunol Rev. 2012;18:158-76. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/22876727

Standish LJ, Wenner CA, Sweet ES, et al. Trametes versicolor Mushroom Immune Therapy in Breast Cancer. Journal of the Society for Integrative Oncology. 2008;6(3):122-128. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/19087769

Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells. Li Y, Zhang T, Korkaya H, et al. Sulforaphane, a Dietary Component of Broccoli/Broccoli Sprouts, Inhibits Breast Cancer Stem Cells. Clinical cancer research : an official journal of the American Association for Cancer Research. 2010;16(9):2580-2590. doi:10.1158/1078-0432.CCR-09-2937.

The Epidemic of Canine Cancer

These days 1 in 2 dogs are dying of cancer. This is a MASSIVE epidemic, and yet never did I think that I would be faced with my 10 year old golden boy getting cancer, not with my background in Nutrition and Functional Medicine, and his whole food diet and nutritional supplements, life and adventures in nature, the love and care I poured into his every moment here. It wasn’t supposed to happen to us, he was always the picture of health, of joy, of love and goodness in the world. But the disease more than touched us, it humbled, shattered, and built us anew, and it made me write our story in hopes it can help if cancer is touching you too.

Cancer is the ultimate re-membering, remembering that as much as we may try, we cannot control life and death; but we can control HOW we choose to perceive and move through painful challenges, what lessons and slivers of beauty can perhaps be uncovered along the path of living and dying wise.

Bastian was a tall, fit, vibrant yellow labrador, and despite being born with severe hip displaysia, he always thrived and was ready for absolutely anything. Even still, the day after my birthday, I was rushing him to the ER, he had come up to me with his back legs trembling, and I knew something wasn’t right. The hospital vet scanned him and found some internal bleeding and a tumor on his spleen, most likely Hemangiosarcoma (HSA) which is apparently a common predisposition in ‘older’ labradors, golden retrievers, and shepherds. HSA is a highly aggressive malignant cancer with a prognosis of just days to under 3months, thus chemo or radiation aren't recommended. The initial vet actually suggested we just put him 'to sleep' then, despite perfect bloodwork and no known metastasis beyond the spleen mass, or a biopsy to confirm diagnosis! He was stabilized and we were able to take him home to connect and determine next steps.

We got a second and third opinion from an out-of-state Functional Medicine Holistic Vet friend of mine (Kathy Backus, DVM), and our local Malibu Holistic Vet (Dr. Mark Bittan). After diving into research and considering our options and intuition, we opted to have his spleen and mass removed for the biopsy and prevention of hemorrhaging complications. Then put him on an increased nutritional and herbal protocol, to suppress the spreading of the cancer, and support his immune system and overall health and wellbeing. 

In our western allopathic medicine model, particularly in emergency medical care, it is unfortunately more often too busy and profit-driven, and perpetuates more fear and confusion than it offers hope and empowered healing. So we have to trust our gut, that intuitive guide; it is SO hard in these situations of shock, and life or death, but it is still a whispering breeze we can set our sails to follow, to honor the quality of life and care for our loved ones and ourselves.

I've moved through so much pain and rich feelings through this process, all while doing my best to choose the most positive and proactive approach for his highest good and quality of life. It's not been easy, but it was so worth it in doing everything we could, and I hope this can offer some hope and direction for you.

We are beyond grateful that we had 5.5 more amazing months, that we wouldn’t have had if we had followed the allopathic vet’s prognosis. And during those months he was ‘healthy’ and happy as always, despite living/dying with this aggressive cancer. To have all those days and moments to do everything we could in our power for him, and to soak up every sweet moment and slowly surrender to the inevitable, is absolutely irreplaceable, and I hope for you to be able to move through this journey with as much hope, grace, and support as possible.

I choose to believe we can live well with cancer, and perhaps even beat it, but at the very least improve the conditions and quality of life in the time we have.
 

So here's our proactive approach incase any bit can help. I am not a veterinarian, nor am I making recommendations or prescribing treatments; this is only our experience and many of the resources and tools we've found helpful in our situation.

Firstly, absolutely find a holistic vet in your area www.ahvma.org to get support with an integrative approach tailored to your pet's needs, and hopefully some combination of Chinese herbs and adaptogens, nutrition, acupuncture, maybe ozone, etc. You don't have to do this alone, and there are incredible veterinarians with a much more extensive knowledge-base and toolkit for preventing and working with dis-ease, so get one on your team! 

Find a facebook group for support/guidance. If you’ve gotten the Hemangiosarcoma diagnosis, join the Facebook group “Hemangiosarcoma diet & supplement protocol for dogs”, for files of guidance and recommendations, and loving pet parent support through every stage of this process. I wish I had found them sooner on our journey.

If you suspect or know your dog has Hemangiosarcoma, ask your vet about the Chinese herbal product Yunnan Baiyao and how to use safely. It's known for being carried by soldiers in war to clot blood if wounded in battle, and thus because internal bleeding events go along with HSA, this is a helpful tool.  Wear gloves when handling, and don't handle if pregnant. There's a tiny red pill in the center of the pack to use in crisis if the pet is going into shock or having a bleed, and the other pills can be given to help prevent hemorrhaging. Bastian was on this when he had the splenic mass and then right after surgery, from there we just keep it on hand incase he develops another mass in the future and shows signs of an internal bleed. Again, as with all of the information in this article, ask your vet. 

Next, there are some documentaries and forums out there that are rather fear-based, manipulative, and can make you feel like the worst pet parent in the world, powerless, and confused, unless you buy these products, services, etc. Don't get sucked in. Become educated and aware, but don't beat yourself up about all that you didn't know or could control. We can do so many things 'right' and yet still get sick and die, due to our genes, environmental toxins, stress, etc., so we can only do our best with what we know at the time. So try your best to stay in the positive and proactive mindset and actions, and take steps forward now to help your loved ones be as comfortable and supported as possible. 

Food: Nutrition is key. What are they eating? I'm not a fan of any kibbles, as they're all processed, often fried and with rancid oils, poor quality ingredients and nutrient lacking, and ultra inflammatory. There's still much debate on the best diet for our dogs, as there will continuously be with humans because we're all unique, however a whole foods anti-inflammatory diet is foundational. So whether that means a raw primal (BARF) diet, or you're cooking and rotating quality meat/fish and veg and fats, or you're choosing a freeze-dried, frozen, or dehydrated whole food option, these are all better options than the processed kibble food diet. This can be a total endeavor, and I'm still working ours out, but for the most part Bastian was on Honest Kitchen Grain-Free and Limited Ingredient (so it has minimal carbs/starch) dehydrated dog food, then I mixed in homemade mushroom bone broth, organic lean ground chicken/beef/bison or sardines, and organic raw liver.  For treats: marrow bones, grass-fed/pasture-raised organic freeze-dried bison or chicken liver and heart, and dried fish skins, are power-packed treats and they LOVE them. For a deep dive support guide ‘Dog Cancer Book’, and I'll get into the other supplemental additions below.

Next of importance for HSA, we found an amazing study using a high dose of Turkey Tail mushroom for canines with Hemangiosarcoma, and just this intervention alone delayed the progression of metastases, and afforded the longest survival times and highest quality of life reported in canine hemangiosarcoma!'  This alone is transformational information.  The study used a particular brand of Turkey Tail, and so the product is ridiculously pricey, so instead we went with a brand and quality that I know and trust, Host Defense by the premier mycologist Paul Stamets.  It's less expensive, and actually has a higher concentration of the anti-cancer polysaccharopeptide PSP content. 
There's no research yet using Turkey Tail preventatively for dogs predisposed to HSA, like golden retrievers, labradors, and german shephards are known to be, but if I had known about this, I personally would have had him on it prior as hopeful prevention. So if you have one of these breeds, perhaps consider a low dose preventative supplementation with their food. For active cancer I've seen 2caps of Host Defense Turkey Tail per 10lbs of body weight, so Bastian took 8 capsules 2x/day, opening up the capsule and pouring the powder in his food. 

Chinese Herbs: So our vet had Bastian on these herbs, however I won't list the dosage, as I think it's best you work with your holistic Integrative vet to determine whats best for your pup. Bastian was on Oxymatrine, Imperata10, Paris7, Tien-chi Ginseng, Protector2000, ground up in a coffee grinder and mixed into his food twice/day. 

Supplements: Some of these he'd been on for years for his health, joints, etc, and some were new. Nordic Naturals Omega-3 Pet oil (the only quality pet fish oil I trust), Glucosamine Chondroitin, pre/probiotics and enzymes powder, Mercola Fermented Broccoli Sprouts caps, homemade golden paste, Unique E Tocotrienols (pm) and Tocopherols (am), all mixed into his food. 

Cannabis and Hemp: 
LoveGrass is a wonderful line of non-psychoactive THCa drops for animals and humans (just put it in cool food, nothing warm/hot), our pup was ideally on 6-8 droppers per day; but honestly he didn’t love the taste or smell so sometimes had to do less. (https://lovegrasslovesyou.com/lovegrasscalifornia/)
There are some forums out there advocating RSO (or high dose THC oil) for pets, which is toxic and often makes the animal feel miserable, have intense tremors, lose their appetite, etc. I don't believe this is necessary or fare, so I'd opt for this non-toxic non-psychoactive formula instead, which has none of those side-effects. 

Bastian also took about 100mg of high quality CBD in organic coconut mct oil (Foria Basics). We gave him less in his breakfast, and more in his dinner, as it can make them quite sleepy. 

Nature activity and play:
As always, all living creatures need time in nature, away from the house or city, feet and paws on the dirt or sand, exploring with the senses and joyfully playing. There is no pill that can do what nature does. Mathew, myself and the pups, are especially lucky to live right next to a state park in Topanga and either hike the pups every day and/or take them down to the beach, their happiest happy place on earth. This always lifted up Bastian's energy, moving his body (great for mood, metabolism, immune system, grounding, etc), keeping him healthy and with a high quality of life. Especially at the beach when he'd play with other pups or dipping in the cold ocean, all those negative ions and crisp water and air are the best for his health and joy. During this time we also took him for a roadtrip (he loved roadtrips) to Oregon and Nor Cal, and we swam in the cold rivers and creeks, what sweet medicine that is for body and soul. 

Above all there's Love and Presence. I can't tell you how many times I've heard from friends/family something along the lines of, "in my next life, I want to come back as Bastian". From the moment he picked me to take him home at just 5weeks old, I've loved him more than anything, given him all I could, and we've been pretty much inseparable. If you met him, you soon realized he's a beautiful creature of pure boundless love and joy, and it's infectious. These creatures, children, and many beings in our lives can be such teachers on how we wish to show up in the world. Through him, I learned how to love unconditionally, remember to be more present, and find joy in even the smallest things. Especially through any health prognosis, these are the greatest gifts to our loved ones and selves. They feel our energy, our worry, so anchoring to love and continually making opportunities to slow down, be present, fill up and exude love and gratitude for your furry friend, their role in your life, and yourself for all you've given them.  

The Energetic, and Meditations on healing and loss:
The mind and energy of our hearts emission is powerful. So along with love and presence, we practiced Tonglen meditations of loving healing light pouring from our hearts into his body and replacing all suffering and dis-ease with only that light. Our hope and belief was that it was helping heal him, but it also just helped us come back to center, to get out of our stressful pained mind and back to swimming in an energetic pool of hope and love.

Lastly, one of the hardest but richest practices through this entire journey, has been working with allowing and surrendering to the inevitable loss. This can be translated into anyone, human or animal, that we are losing.  I'm so grateful we didn't have to 'put him down' that day as the vet had suggested, that instead we were gifted more time, and thus using it as wisely as we could with holding the space in our hearts to let him go, little by little every day. Basically when I pet or cuddled him, I beamed love and told him how grateful I was/am for him, gave permission for him to leave this body when it no longer served him anymore, and that I will be ok.  This grief work is powerful. Though this time, especially as he was preparing to transition from his body, has been the hardest time in my life, I can know that I've loved and cared for him with the best of my ability, and lovingly held space for a good death and transition. 

Our wedding day, and the wings of Bastian.

On May 20th 2018 (exactly 3 months post Bastian’s diagnosis and splenectomy), Mathew and I married, barefoot beneath an ancient oak tree here in our Topanga canyon, surrounded by hills of golden grasses, and beneath the canopy filled with our loved ones. Bastian made it to that day with flying colors, a huge bright spirit and energy, with his flower garland; he knew his role, greeting everyone with love and sparking smiles as he does, and somehow knowing to lead Mathew and I proudly beneath the tree.  Both of our pups resting at our feet, while we shared our vows and unique ceremony, that day was as much a celebration for him, as us. It was for everyone, for love and life, life and death and the richness in between it all, a celebration, devotion and altar of feeling.

Two months later, 5.5 months post splenectomy, Bastian had internal bleeding and eventually passed away in our arms beneath the sycamore trees and the bright full moon. He glowed brighter than the moon, he was an angel and teacher in life and in death.

Through it all we now have an even closer, more real and beautiful relationship with death, more presence to every breath, and life itself is more tender and complete.

If you're working with this dis-ease, than I hope this has offered you some support, guidance, and resources. This is certainly in no way the only way to support your pet with prevention or life with cancer. This is only our personal experience and resources we found helpful in supporting the health and quality of life of our pup with Hemangiosarcoma, living well beyond the allopathic prognosis of this aggressive cancer. I hope for you the same or even better results and time with your beloved.

Studies and Resources:

Photography: Cover photo by photographer friend Jenna Peffley, and in-article photos by photographer friend James Glader. 

Dr. Kathy Backus, holistic veterinarian with a Functional Medicine approach, and she offers telemedicine video consults: www.doctorbackus.com

Dr. Marc Bittan, holistic veterinarian, practicing in Malibu: www.theholisticvet.com

Kannappan R, Gupta SC, Kim JH, Aggarwal BB. Tocotrienols fight cancer by targeting multiple cell signaling pathways. Genes & Nutrition. 2012;7(1):43-52. doi:10.1007/s12263-011-0220-3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250528/

Facebook group “Hemangiosarcoma Diet & Supplement Protocol for Dogs”

Foria Wellness for organic clean CBD wellness products, like the Basics tonic we used www.foriawellness.com

The Keto Pet Sanctuary is a great resource of information: www.Ketopetsanctuary.com

Love Grass for THCa for pets www.lovegrasslovesyou.com

Turkey Tail and Hemangiosarcoma study:
Brown DC, Reetz J. Single Agent Polysaccharopeptide Delays Metastases and Improves Survival in Naturally Occurring Hemangiosarcoma. Evidence-based Complementary and Alternative Medicine : eCAM. 2012;2012:384301. doi:10.1155/2012/384301.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3440946/

Marc Ching, herbalist and owner of the Petstaurant, offers recipes and consultations. https://www.thepetstaurant.com/about-us/marc-ching/  and  https://www.thepetstaurant.com/cancer-recipe-dogs/

Massi P, Solinas M, Cinquina V, Parolaro D. Cannabidiol as potential anticancer drug. British Journal of Clinical Pharmacology. 2013;75(2):303-312. doi:10.1111/j.1365-2125.2012.04298.x.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3579246/

The Petstaurant at https://www.thepetstaurant.com/cancer-recipe-dogs/

Yunnan Baiyao and Hemangiosarcoma:
Vet Comp Oncol. 2016 Sep;14(3):281-94. doi: 10.1111/vco.12100. Epub 2014 Jun 29.  https://www.ncbi.nlm.nih.gov/pubmed/24976212

**I am not a trained veterinarian, nor diagnosing, prescribing treatment or cure, just sharing my experience, resources, and what's shown to be helpful for our situation.

How to Succeed With Your Goals

I'm sure you've noticed the gyms are packed in January, then soon fizzle out only a month or two later, everyone's on an epic juice cleanse, then gets back to eating their old ways again. A recent poll indicated that only about 8% of people actually follow through on their new years resolutions. Why? Because we make some common mistakes that most often set ourselves up for failure.

So, what can we do to reach our goals and rock it in our health, career, relationships, etc?!  Here are five tips 

1) Progress not Perfection

Focusing on perfection sets us up for failure, frustration, and an ever decreasing sense of self worth and trust. I know because, well I consider myself a 'recovering perfectionist', and as I've tuned in on this, boy has it drastically improved my inner dialogue, health, happiness, and true success. Marie Forleo, the vibrant incredible femme fatale who created B School, says 'progress not perfection', and that quickly became my mantra over the years. Switch your mindset to enjoying the process, the journey of discovery and lessons, instead of the impossible ideal of overnight perfection, and you'll do wonders. 

2) Replace negative goals with a positive more enticing option

Instead of 'I'm not gonna eat those cookies', focus on 'I'm gonna give my body what it really wants/needs for sweetness, like more natural foods, more movement and play, etc.'  With my clients I never use diets, as they're based on deprivation and are short term 'fixes' with a host of side effects; so instead, we focus on indulging in a more nourishing food plan and lifestyle. When we tell ourselves not to do something, so often our inner child or rebel will self-sabotage and want to do just that. So give yourself the invitation to support your values and goals, and focus on all the goodness and opportunity of these more positive solutions. 

3) Make SMART goals

With my clients we discuss what it means to make more effective goals by making them Small, Measurable, Achievable, Realistic, and Timely. Instead of super vague goals that make it too easy to slip by in our busy lives, make it clearly defined and achievable. Try one new smart goal per week, start really small and achievable, and work your way up. And if you or life gets in the way and you don't achieve your goal, than perhaps your life was especially chaotic at the moment or perhaps your goal wasn't SMART enough, so be understanding and kind with yourself, proactive and move forward. Beating ourselves up only pushes us farther away from achieving and sustaining health and happiness. 

4) Commit Already

Say it, write it, in the present tense, so you've already decided this is happening. 'I am' instead of I will or I want to. You've already committed; this is what you want for yourself to live and feel and achieve all you want in this life. Decide this is non-negotiable and valuable for you.

5) Support Team and Community

Will power alone is often not enough to achieve our goals, we must set ourselves up for success. Following the above steps are a part of that, as is inviting in friends/family to support or join you, and also knowing when to ask for help/support. See when your ego or excuses are getting in the way of your success, and allow yourself to receive some support from experts. As a Functional Medicine Health Coach, that is my forte to be your accountability partner, your nonjudgemental positive mirror that helps you uncover the roots and blindspots, and supports you in achieving what you really want. So whether that's a fitness group, personal trainer, health coach, therapist, etc. build your toolbox and dream team, you and those around you, deserve that.

Now remember, to take it step by step, and enjoy the dance, the process of being human and uncovering your greatness. Invite more curiosity and compassion in your life, instead of so much judgement and struggle, and I assure you, you will achieve and manifest more of your goals and dreams, and be happier and lighter for it.

So what are some ideas for healthy smart goals this year? I'll give you a glimpse at some of mine:

• I am hiking and running 4-5x/week for atleast 20min

• I am following the Anti-Candida Food Plan for atleast 1 month, avoiding dairy/grains/sugar and enjoy more water, herbal tea, veggies, soups, and more.

• I am meditating every morning and/or evening for 15minutes, using breath-work or

• I am unplugging from the phone/computer/wi-fi from 7pm-7am this winter, then when the days lengthen switch time frame.

Does that help? What are your health goals this year, or this month?

If I can assist you in your journey to more deep and lasting health, happiness, and purpose, fill this out to schedule a free friendly chat with me to explore! Happy New Years friends! Let's make this your healthiest year yet!

Photo by @jennapeffley

The Peace Within the Wild

The vulnerable ecstasy of shedding skin, of stepping out to go in

off the grid and deep in wilderness untainted by man's hand

every year traversing the internal footprints that further etch into our family bones 

along an invisible trail of changing landscapes that fold in to cover our tracks as we pass,

this secret garden of our reunion with each other and the wild

where we've left far behind our machine things and machine minds, to reacquaint ourselves with a truer nature of being

that which is more creature and free than society would have us to believe

here we walk barefoot along the soft moss and rough stone,

climbing rocks with the agility and strength unencumbered by cloth or sole

where glacial waters of ice crystals melt into the purest life soup, 

and charge down granite waterslides, bellowing away all thought or form that does not belong

she swirls into eddies where we boldly jump in, so cold that it hurts and thrusts you straight to life,

reborn and bright eyed, all senses magnified, cold, enlivened, naked body laying on hot grey stones shaped like an elephants back

we bask in it's harbored warmth and that photon kiss of an exploding star above,

it doesn't get more blissful than this,

here where the mind is quiet, contemplative only in the most meaningful of ways,

the insightful thoughts that finally have space to rise into and be understood,

the feelings tucked away in crevices now bubbling up and out as a simple, profound, ecstatic ahhhhhhh

the monkey mind clearly left behind in the world we've manufactured for our lives,

and in it's place here, the most delicious state of peace, of ease, of fullness

of heart bleeding into all surrounding, formless and boundless, where anything but, is a waste of time,

this precious space where time's not kept by the ticking clock but by

the beats of dragonfly wings over lily pad lips, and the playful flights and lullabies of the red-winged blackbirds, 

the shimmering rustling leaves of aspen trees, and the subtle sways of pink shooting stars surrounding trickling streams

the artist sky painting rainbow hues of sunrise and sunset across the lake, and her fluid mirrors of the grand mountain scape

the widening of your sweet smile seen through my teary eyes as you ask me to dance with you for life and be your beloved wife,

in the flickering flames and smoke dancing their trance around the hearth, gathering the family to share food and rich laughter in her comforting glow

in the dense thicket of stars and rising moon, orchestrating their musical score over the night sky above

in the calming ever-grounding rhythm of your heartbeat and mine, intertwined as we embrace from day to night to day again, in light and shadow and light again

in these moments and everything in between, the illusions of 'time' and 'other' are shed to reveal what cannot be defined but only felt by an orgasmic remembering,

in the wilds of the unafraid and untamed, the vulnerably interconnected and humbly majestic web of life

where the wind and the birds, the water and the trees are more me and we than the thoughts, stories, tasks or identities could ever be

so let us please, let me and we return home often,

home to ourselves in the awe-inspiring, heart expanding, body and soul enlivening, and ever-enriching wilds

those without and within, and through which imbibe a more authentic and everlasting loving grounding to ourselves and our kin

the peace within the wild

When was the last time you fully unplugged and connected with nature and your wilds for a while? How did that feel for you? How and where will you return again?

Get Your Heart On: 7 Steps to a Heartier Heart

Both in its physical blood-pumping form and it’s reference to heart-centered connection and love, the heart is one of the most vital and profound parts of our being. Yet, how often are we living in our minds and forget this humble servant, quietly and ceaselessly pumping beneath our chest, emitting frequencies beyond our comprehension, and keeping us tethered to life. Yeah, it’s pretty profound when we think about it!

This month of February, as Heart Health Awareness Month, and Valentine’s Day brings our awareness to the rhythm holder within each of us. Whether we’re soaring solo or in a romantic relationship, this month is not just about the health of our poetic hearts, but our physical hearts as well.

Here is the hard truth; Cardiovascular Disease is still currently the leading global cause of death. And common factors that many of us are all too familiar with, like high blood pressure, high LDL cholesterol, diabetes and prediabetes, are warning signs to lovingly get our attention and make some changes.

A little lesser known fact, yet profoundly powerful, is that countless studies and experience in Epigenetics and Nutrigenomics conclude that heart disease is a lifestyle disease and is preventable and even reversible!  Genes may predispose us to certain conditions, but it is our lifestyle factors (ie our food, environment, and behaviors) that influence our genetic expression to switch towards or against health or disease. As tempting as it may be for us to just take a little pill and go on unconsciously harming ourselves, heart health doesn’t happen in the doctor’s office or at the pharmacy, it happens in our homes, and it starts in our kitchens.

Put simply, improving our resiliency is paramount to our self-care and love capacity, to feeling vibrant and truly present in life, by tending to ourselves so that we can better tend to those we love.

So here are some powerful guidelines to steer our course. Each one of these can be it’s own separate article, which I promise to break down even further coming soon, so please don’t feel intimidated. We’re simply setting the intention to begin laying a hearty foundation in our lives with these 7 essential lifestyle practices for a healthier, happier, hardier heart:

1. Eat a Real food diet.  Indulge in healthy, whole foods from nature; ie fresh fibrous vegetables, deeply colorful fruit, pasture-raised eggs, raw or sprouted nuts and seeds, wild seafood, ancient whole grains, grass-fed or pasture-raised meat. Note: when you fill up your fridge and belly with real food and your body is finally getting what it needs and has been truly craving, eventually you’ll be so nourished you no longer desire packaged processed ‘foods’ anymore. Tip: If it has an ingredient list, or lives in a box, bag, or can, let’s avoid that shall we, and focus on those whole fresh foods.

2. The good fat.  Replace hydrogenated fats in your diet (found in many baked and processed goods) with coconut oil, extra-virgin cold-pressed olive oil, sesame oil, avocado and cold-pressed nut oils. These healthy fats can actually improve your overall cholesterol profile, reduce inflammation, improve your metabolism and fat burning, benefit your brain and hormone balance, and converts the small dangerous LDL particles to the light fluffy safe LDL particles for cardiovascular health. Tip: drizzle olive oil on your savory meals, and keep hearty snacks like avocado, olives, raw nuts and seeds by your side.

3. Cut the sweets. I know you’re going to want to resist me on this one but reduce your sugar, refined carb, and alcohol intake. These destabilize your energy, contribute to blood sugar imbalance, fatty liver disease, weight gain, inflammation, and fuel disease and body dysfunction in general. Research shows that liquid sugar calories are the biggest contributor to obesity, diabetes, and heart disease (4). Tip: drinking more water with a squeeze of fruit, and eating more healthy fats, help make this shift a breeze. I have many more amazing tips for this one too, coming in a later article, so don’t forget to check back!  

4. Pump that heart.  Dance, sprint, play with your kids or dogs outdoors, hike, make love, exercise, play your favorite sport as a kid, get your breath expanding and blood pumping in some fun fashion every day. We’re not here to just work, we’re here to play too, to move our bodies and lighten our spirit, and it feels oh so good once we do.  Tip: make it about fun, silly movement, play, moving your energy so that you feel more alive and full.

5. Manage your stress. Stress increases inflammation, blood pressure, blood sugar, risk of cardiac crisis, cancer, etc. and not to mention lowers our overall wellbeing and quality of life.  We’ve all noticed that stress also increases our desire for sweets to give us some ‘quick comfort’, which then only feeds the vicious loop.  It’s so easy for us to become overwhelmed and in a constant state of stress in our world today, and thus it is now vitally more important to manage this stress and improve how we respond to the world. Tip: begin becoming aware of when you feel stress or that tightness in your chest, and take some deep compassionate breaths in and out of your heart. This will absolutely rewire your brain and change your stress response and peace over time! 

6. Heart chuckles.  This one goes along with the last two, and perhaps you can tackle all three in tandem. Connect with your inner child and laugh at least a little bit every day, even if you have to force out some laughter until it becomes real. Tip: put on a few minutes of your favorite comedian, dance like a goofball to start or shake off the day, laugh at the craziness of life, just take yourself and life a little less seriously and let your heart have a chuckle. Laughter is great medicine, and free.

7. Connect with love. No matter who you are or where you are in this world, I believe that you are loved or have love for someone or something. Don’t forget to connect to that, give it sunshine so that it can grow. Tip: at least one time every day, for 5-15 minutes, perhaps upon waking or brushing your teeth, place your hand on your heart and connect with how much love you have in your life, how much you love your partner, your children, your pet, your family or friends, sunshine or good food, and don’t forget yourself! Live in this place really feeling all that love, not just thinking it, and let it warm your heart, expand through your whole body.

This list might perhaps seem a little intimidating, so depending where you are on your health journey, feel free to break it down into bite sized pieces. Perhaps, focus on just one principle per week or per month, ask me questions, and let me know how it’s going. I mean it, I want to hear from you! What practices are working or challenging for you?

The long term effects of making these changes in your diet and lifestyle can be truly profound, and I want that for everyone. So let’s do this, you deserve it, and I’m here to help anyway I can.  Let’s keep the conversation flowing, enter your comments below, like, and share.  And thankyou, I honor you so much for reading and for taking interest and care in yourself and loved ones.

Disclaimer: I am a Functional Medicine Certified Health Coach, but I am not a medical doctor, dietician, or nutritionist. As always, listen to your body, and speak with a Functional Medicine Doctor about your unique conditions and needs.  If you’d like to dive deeper into nourishing your heart and overall health, this month I’m running a sweet special: book your session and you’ll receive a FREE mini session to share with a friend, lover, family member, anyone anywhere to spread the love. So BOOK YOUR SESSION NOW, before the month's over! Thanks for reading and caring for your heart.  

Resources:

1. https://www.ncbi.nlm.nih.gov/pubmed/1973470

2. https://www.ncbi.nlm.nih.gov/pubmed/15364185

3. https://www.ncbi.nlm.nih.gov/books/NBK11795/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2862465/

How to Be a More Effective Change Maker

What to post, what to say..

I’ve sat down many a time lately to share my voice, yet felt choked in how to begin. Amidst all the noise and daily unrest in our country, I’ve been feeling internally challenged in interesting ways, as I know we can all relate. It’s a lot of energy to move through, and for me, I’ve been spending more time and intention grounding in nature, my favorite medicine.  

Yet, while supporting my own and others processing, and taking positive action, I’ve been challenged with knowing how to remain steadfast in my mission of supporting self-care and health in the world.  In essence, how can I speak of the benefits of sauerkraut or other ‘luxuries’ of health, while there is such division and fear of security in our own homeland?’ How can we talk of anything other than the latest politics and media releases, without feeling off-topic and insensitive?

Well, as I walk out of the woods I now know that I must, because we need support in our health and self-care now more than ever.  Only by making sure our bodies and hearts are nourished, can we be the most effective change makers in our circle and beyond.  

I was at a women’s gathering the other day and one of the amazing women who’s a passionate activist, vulnerably expressed that, “with all the pain and injustice happening in the world, who am I to be happy, who am I to want love?!” I thought this was such a powerful reflection into those who so easily put everyone else first before them, and find themselves utterly depleted. We all do it, especially all the wonderful mommas out there; and so this is a loving reminder especially to you, because we need you.

We know that with these fleshy fleeting bodies that we inhabit, we cannot help anyone if we do not first help ourselves and make sure we are of sound body and mind. We do that by not forgetting the basic but profound requirements of our being: nourishing real foods and lots of good water, quality sleep, exercise and play, nature time, connection with loved ones, and stress relief through present creativity. All these are vital nutrients for our physical and energetic cells, and affect our health, our mental and emotional state, and quality of life. If brushed aside as we march and protest, nurture our children and each other, we lose our arsenal of resistance, and our great medicine for humanity.

I believe that if we all placed more attention and care on these basic principles of caring for ourselves, then we would have vastly more balanced health in the mind, as well as the body, and the world would be a much less conflicted, more connected, thriving, and beautiful place.

It’s starts with us individually, with how we care for, love, and heal ourselves. That is what affects how we treat others and how we inspire growth. When we are nourished, we are vibrant, and we inspire those around us up to meet us. That is where my voice is important, and yours, and all those that have wisdom to share that supports the brilliant macrocosm of life on earth.
So, I leave my silent retreat and stand tall and proud as a Wellness Activist.  I’ll be here unwavering, doing my self work and care, and supporting you on your journey of health and fulfillment, so that you can do your great work in this world.

Bare Essentials Magazine Feature

I was asked to write a  piece for this beautiful digital magazine, Bare Essentials, which showcases incredible nature photography and adventures. They were highlighting female 'role models' living empowering authentic lives connected to nature, and asked if I'd pen a short piece on my 'strength and creative approach to challenges' that's demonstrated throughout my life and shared images. 

This turned out to be a bigger challenge than I imagined, to write about yourself, in a few words, and without feeling like..well, that you're just talking about yourself..was a surprising and very interesting experience.  It triggered the 'self-judgement and recovering perfectionism' to say a big HELLO again, and in the end I was thankful for the challenge and opportunity to dance in the shadow and laugh it away again. Thanks for the opportunity Inga and Bare Essentials, and for the beautiful adventures/photography/friendship Ben Horton. PS Do yourself a favor and check out his incredible photography work of wild creatures and landscapes. 

You can find the article on page 111 at http://bareessentialsmagazine.uberflip.com/t/16638-bare-essentials-magazine

The Art of Heart

Heart is a particularly special word, having meanings and imagery spanning the symbolic, physical, as well as energetic fields of understanding. The heart is symbolically caricatured with little likeness of its original inspired anatomical form, but instead illustrated by two arcs, being pulled and stretched at opposing ends to meet in anchored agreement. It has adorned shields of valor and war, and golden bands of wedded love.  Heart signifies love and passion, strength and courage; as in these times of heightened emotion we intuitively feel the heated and excited beating of this internal drum, magically threading emotions of the mind to a matter of form. 

The physical heart is a vital organ, pumping the fuel essential to our life force at approximately 2,000 gallons and 100,000 beats each day without rest. It is a humble soldier marching on, rhythm led by the emotional and environmental signals it is fed, to hold down the fort of life. No big deal.

Unlike any other organ the heart links the physical with the metaphysical, as without its melodious beating, our curious spirit would drift away from its human vessel, seeking a new melody of being.

So then, could our heart be our anchor between worlds, binding our cosmic spirit to the human form? Perhaps.

Further still along these quantum lines, the heart emits a powerful yet stealthy energetic force extending beyond our bodies. Research shows that the heart emits a frequency 500 times more powerful than the brain, forming an invisible field around us conditional to our state of emotional being. This is how we can empathically feel the emotional state of a person without even seeing them, or why chronic stress (conscious or subconscious) can wreak havoc on our health and all that we attract into our life experience. 

So then, does the heart serve the mind, or the mind serve the heart? 

Do you honor your heart in its brilliant form and beautiful energetic capacity?  Can we vulnerably ask ourselves these hard questions? Have we been consciously or unconsciously harming our hearts (physically and energetically) with unhealthy food or drink, relationships, thoughts, and energy? 

Can we, will we, take a few moments and bring awareness to our heart, truly feeling and filling up our heart space with gratitude and love for all that it does and all that it is?  We can be grateful for things outside of us, but let us not forget to show grace, appreciation, and love for that which is held behind the curtain and loves us through its diligent pumping and anchoring of our life force. The art of heart.

New Year New You!

The New Year is the time when we are often most motivated to bring attention to our health and an improved level of being.  Yet how often does this start off with a bang, then slip and slide after a couple weeks or months, until we're back in our old habits again? Perhaps, we make a resolution to lose X amount of weight, or go to the gym every day, or simply start off the new year with a juice cleanse, but we slip and fall back into our old not-so-healthy ways.  

We can all relate in one way or another, that's partially why the diet industry is a $150billion industry; this only includes books, surgery, and weight loss products! Instead of dieting and making big rigid goals that turn out to be unsustainable, and thus lead to feeling worse physically and emotionally with every 'failed' attempt, what if instead we incorporated some simple shifts in lifestyle that encourage more lasting positive results? 

Are you ready to lose excess fat or toxic weight, reduce inflammation, improve digestion, have more energy, less sickness and disease, age more gracefully and live more fully? Good, because you deserve it. You hear me?  Regardless of where you're at now or where you've achieved or 'failed' in the past, you deserve to feel and look good, and by good I mean vibrant!

I want to help you jumpstart your new year with some foundational insights to empower a healthier happier you, this year and beyond! The following are four foundational pillars I use with my clients to empower them for more powerful and lasting success in their health resolutions and beyond. 

1) Quit DIEting and commit to playfully building a LIFEstyle that encourages your best you, that brings you lasting energy, beauty, health, happiness, success, and longevity. And remember, we're human and by definition NOT PERFECT, so forget the false world of duality, success and failure, and enjoy the journey of discovery. Every bite, every sip, is a chance at choosing our higher selves or not, and if we choose the latter and eat that piece of birthday cake, do not freak out and let yourself believe you are a failure or that you failed your 'diet', just choose better the next time, and the next time.  We have SO many opportunities to succeed each and every day! ...We are not static beings in a static world; we need different nourishment during different times in our lives. Women in particular go through so many fluctuations in their hormones and biochemistry 

2) Eat WHOLE foods from nature, and avoid foods in a box, bag, can, or with an ingredient list.  When it comes to our health, quality is more important that the quantity of calories; ie 150 calories of broccoli is not equivalent to 150 calories of candy; they have very different effects on the body and will influence more than your weight, energy, or illness but also your emotional and mental state. Remember that food is more than sustenance or calories, it's INFORMATION. Foods like organic whole vegetables and fruits, beans, nuts, seeds, grass-fed meat, wild seafood, healthy fats, inform your body with the force of life.

3) Indulge in what serves! True health is not about deprivation, it's about indulging in all the goodness that really serves you, molds and guides you to feeling and being your best self. When we focus on all the bagels and cookies we can't have, that's all we can think about and all that we want. Instead, change can't to don't want to have because ____, and it puts you back in control.  I promise you, your options of delicious satiating nourishing alternatives outnumber what you're eliminating.  And once you've eliminated your kryptonites and begun feeling the benefits, you'll have more to fill in that blank; ie 'I don't want that pizza because gluten/dairy makes me feel heavy/lethargic/bloated or depressed...' You see, it takes away the power those foods used to unconsciously have over you, and charges your will power and higher power to consume only what helps you feel like your best you, and everything else looks much less appealing. 

4) Eat mindfully. We digest more effectively and receive more nourishment when we take in the full experience of taking in food. Sit, connect, turn the phones off, feel gratitude for the food before you, take in how it looks, smells, tastes, and chew it with enjoyment.  By eating this way, you'll get more 'bang for your buck' from your food, digest it more efficiently, eat less, and also become more aware of whether you're emotionally eating, or truly asking for and receiving the nourishment you need.

Now these are some powerful principles of Menu, so look for my followup post for the Movement and Mindset tips that will propell you further in 2016. Have a happy and healthy new year and beyond!

Let me know your thoughts on these tips! What's your health resolution and action plan?

xoxo

<3 Colleen Baxter, Health and Lifestyle Coach

Recipes

All of these recipes are organic, gluten free, sugar free, superfood, health and happiness inducing creations!

Wake n' Shake

Protein Shakes/Smoothies are such a great way to wake your digestive system up and start your day off on the right foot, plus you can sneak in so many great herbs and supplements, mix up the flavor and impact.  Note: you may find yourself dancing through your day, with a happy belly, and smile across your face.

• Quality Protein powder (see my resources page for product recommendations)
• 1 scoop greens powder (see resources page)
• 1 scoop NuMedica ImmunoPRP colostrum powder
• 1 tbsp flax meal for fiber/detox/estrogen balance
• 1 tbsp hemp seeds
• 1 tbsp raw unsweetened cacao powder
• 1 tbsp coconut oil or 1/4 avocado
• Purified ice
• Purified water or coconut milk or tea
• Stevia drops (to taste; approx. 5 drops)
• Optional: unsweetened frozen acai, mushroom/herb tinctures, cinnamon, dash of cayenne, dash of pressed ginger juice from The Ginger People, vanilla bean, Bulletproof grassfed Collagen powder, and frozen berries.

Blend above ingredients in Vitamix or quality blender, pour into glass or jar, and enjoy. Optional toppings: cacao nibs, bee pollen, hemp seeds, dash of cinnamon, goji berries.

Sunshine Tonic

Rise and shine! This drink will warm and awake you from within like liquid sunshine.  Additionally boosts your immune system, energy, adaptability to stressors, and improves longevity. Yeah, I'd say that's a good way to start your day!

• brewed hot organic green tea
• 1 tbsp grassfed butter or ghee
• 1 tbsp 'Brain Octane' MCT oil or 'Dr. Bronners' coconut oil
• 2 tsp 'The Ginger People' organic ginger juice
• 1 dropper-full of 'Anima Mundi Apothecary' adaptogenic mushroom elixer
• 1 tsp cordyceps (Jing Herbs)
• 1 tsp chaga(Jing Herbs)
• 5 drops stevia

Put all in blender (my fave is the Vitamix), blend to delicious frothiness, serve and enjoy.

For amazing herbal tonic recipes, check out www.JingHerbs.com and search 'recipe'.

Creamy Golden Mylk aka Turmeric Latte

(my recipe somehow deleted so hopefully my memory serves me right here!)

• 2 cups coconut milk, BPA free can or home made
• 1/2 cup purified water
• 1 tsp turmeric
• 1/2 tsp cinnamon
• 1/4 tsp vanilla powder
• 1 tsp raw unfiltered honey or monkfruit/Lakanto
• 1-2 pinches of black pepper (improves absorption of turmeric)
• 1.5 inch square chunk of fresh ginger root, peeled and chopped
• 1 tbsp grassfed ghee

In a pot on low-medium heat, heat up the water and coconut milk, ginger root, and spices, until hot. Transfer to Vitamix or other high-speed blender, start on low and work up to high speed. Add ghee and sweetener, and blend. Pour into mugs and serve with a dash of cinnamon. 

Cultured Vegetables

Cultured or Fermented vegetables are one of the most nourishing foods. Easy to digest, packed with pre and probiotics to cleanse and nourish our gut flora, helps reduce candida/yeast overgrowth and sugar cravings, improves digestion, boosts the immune system, is cheap and a delicious compliment to eggs, meat, and veggie dishes.

1. Chop, grate, or food process your veggies of choice (cabbage, carrots, beets, garlic, horseradish, green beans, dill, etc.) and mix it up.
2. Put some of this mixture in blender with water and 1-3tbsp salt per desired jar, with some brine from previous batch or some activated culture starter (Body Ecology brand), blend to thick juice consistency.
3. Pour liquid into chopped veggie bowl and mix well.
4. Pack mixture into jar(s), pressing down veggies to remove air, then pour in liquid mixture to cover vegetables.
5. Seal jar(s) and place in cool dark area (approx 72degrees), with a towel beneath them as they may leak.
6. Jar should suction down in 2-3 days, burp the jar if it's leaking, then seal again, and check in 3 more days. If at desired fermentation, place in fridge and enjoy. These will stay good for approx 8 months in the fridge, but you should be eating them well before then!

Coconut Kefir:

Fermented coconut water is so nourishing and healing for the gut, helps to reduce candida/yeast and sugar cravings, aids digestion and intestinal discomfort, improves immune system function, and is a fresh and invigorating fizzy tonic.

1. Gather coconuts with large lid cut, pour water into jar with about 2oz of starter from previous batch or store bought kefir.
2. Seal lid and place in cool dark place and check in a few days. Once fizzy, place in fridge and enjoy atleast 1oz/day and if you've consumed sugar/carbs/alcohol or are experiencing digestive discomfort.
3. Options: splash of lemon/lime juice, fresh mint, stevia.

Coconut Yogurt

1. Add fresh coconut meat to blender with enough liquid to blend it smooth.
2. Open into blender 2 capsules of probiotics. PrescriptAssist or BioKult you can find via Amazon.
3. Option: add vanilla bean, shot of kefir, lemon juice, and fresh mint leaves.
4. Consume as is, or for more fermentation benefits, fill jar (half way in case it really expands), lightly close lid, and place in cool dark place for 3-6 hours.

Ultimate Stew

I could seriously eat bone broth and soups all day e'ryday. This one was ridiculously delicious and I made for the purpose of being extra nourishing for my hormones and pain during my menses (that's period talk guys) but would be a total man favorite recipe as well.

• bison bone broth (bones from Lindner Farms). recipe HERE
• 1 package grassfed ground bison meat (Lindner Farms is grassfed/grassfinished)
• organic sweet potato chopped
• organic onion chopped
• 5 cloves organic garlic pressed
• 2 handfuls of organic fresh spinach
• 1 organic carrot chopped
• 2 tbsp organic grassfed ghee (Ancient Organics)
• Real salt (Real Salt)
• 1 sprig Fresh organic rosemary chopped
• Organic cayenne to taste (I like everything hot)

Into the bone broth, add everything except the meat. Cook on a low heat for approximately 1 hour. When sweet potato is soft, add in ground bison and let it begin to brown.  When meat is lightly cooked, serve and enjoy!

Bone Broth or Stock

Bone broth is one of the most nourishing foods on the planet. Packed with essential minerals like calcium, magnesium, phosphorus, as well as glucosamine, chondroiton, gelatin, EFA's and more; making it a golden elixer of youth, immensely healing and building for the brain and digestive system.  

• Bones (I typically get grassfed bison marrow bones from Lindner Farms at the Hollywood Farmers Market on Sundays, or I'll use the carcass from a whole chicken I roasted)
• Filtered water, atleast enough to cover the bones in the pot
• 1 tbsp Real Salt or Himalyan Salt
• 1 tbsp Apple Cider Vinegar
• Optional: Chopped veggies such as onions, carrots, celery, parsley, rosemary, thyme, seaweed, nettle or other medicinal herbs.

Put all ingredients in crock pot (ideal) or large pot on the stove, bring to a simmer, and let cook for 12-72 hours. The longer you cook the bones, the more minerals/nutrients will be pulled from them and the more medicinal your broth will be. Store the broth in mason jars. Once it cools, it may become jelled; this means you have a gelatin rich broth, which is amazing. Broth will keep for about 5 days in the refrigerator or can be frozen for several months.

Make a healthy soup with the stock or enjoy the plain bone broth with fresh crushed garlic and some turmeric as an AMAZING morning tonic before eating any food! Try it, and report back!

Creamy Sprouted Hummus

Hummus is a healthy snack packed with protein and good fats. Dip sliced cucumber, zucchini, carrots, celery, or gluten free crackers (Mary's Gone Crackers or Jillz are my faves)

• 1/2 cup dried Garbanzo Beans
• 2 clove garlic
• 1 minced serrano pepper, optional
• Juice from 1 lemon
• 1 tsp non-iodized sea salt
• 2 tbsp sesame tahini
• 1/2 cup extra virgin olive oil

In a pinch you can instead use 2 cans of garbanzo beans, well rinsed, however for health and digestion, ideally follow these instructions for the dry beans: Rinse the garbanzo beans, and pick out any loose bits of debris. Place them in a bowl, and cover them with warm purified water by two inches. Cover, and allow them to soak 18-24 hours (sprouting makes them easier to digest and absorb their minerals, and reduces gas and digestive discomfort often associated with legumes). Drain the beans and rinse them well.  Pour the beans into a sprouting jar or a jar with a cloth rubberbanded across the top. Rinse and drain the beans two to three times a day for two to three days, or until the sprouts barely emerges from the tip of the bean.  Rinse the beans well, and pour them into a medium saucepan, cover with water, and bring to a boil over high heat. Reduce the heat to medium and continue simmering the beans for 1 1/2 hours, or until tender. Drain and rinse well in cold water. Slip the papery skin that envelops the garbanzo beans off, and place the beans into a food processor or blender. Add the garlic, serrano pepper, lemon juice, salt and tahini, and pulse until pretty well blended. Slowly pour in the olive oil and blend/process until smooth.  Poor into dish and top with dash of cayenne, optional. It will keep in the fridge about a week.

Easy Herb Chicken

• 1 whole organic chicken (pasture-raised is a happy healthy chicken)
• 4 cloves of garlic, minced
• 1 lemon
• 2 tbsp thyme
• 1 tbsp rosemary
• 1 tbsp ghee or liquid coconut oil
• 1 onion, sliced
• Salt (non-iodized, real sea salt) and pepper to taste

Preheat oven to 350*F. Line the bottom of a roasting pan (with lid) with onion and place chicken on top. In small bowl whisk together oil/ghee, lemon juice, and seasonings, then spread all over chicken. Cover pan with lid and place in oven, then cook with a meat thermometer to 180*F. Option: onions can be pureed in a blender and served as a gravy.

Amazing Aoli (better than mayo)

This dip/spread is a favorite family recipe. Use it as a dip for steamed artichoke or shrimp, or as a spread for a sandwich, burger, or wrap.  Into a blender add the following:

• 1 raw egg (organic, pasture raised aka from happy healthy chickens)
• 1/4 cup MCT oil or Extra LIGHT Virgin Olive Oil (not evoo as it's flavor will be too strong)
• Juice from 1 lemon or lime
• 1/2 tsp non-iodized sea salt (Real Salt or Himalayan)
• 1/2 tsp dry ground mustard
• 1 tsp paprika
• 2-3 garlic cloves, crushed

Blend the above.  When mixture starts to emulsify/thicken, very slowly add ¾ cup of additional extra light olive oil.  (So you’ll use a total of 1 cup of oil.  I suggest initially measuring out 1 cup of oil and pour ¼ cup of that into initial mixture before you start to blend it; then add the remainder of the oil that’s in the measuring cup).  Once all the oil is in the blender and it is thoroughly mixed, turn off the blender and use a rubber bowl scraper to scrape the unblended oil off the sides of the blender and down to the bottom.  Turn on the blender again briefly to make sure all is mixed up completely. Scoop it out of the blender and put it in a serving dish or storage jar and enjoy! This will last in the fridge no more than a week.

Colleen's Chili Comfort

One of my all time favorite dishes and fall/winter staple.

• 3 slices of uncooked uncured bacon (organic and pasture-raised if possible), chopped
• 1 diced onion
• 4-5 garlic cloves, crushed
• 2 lbs ground bison or grassfed beef
• 2 tbsp chili powder
• 1 tsp oregano
• 1 tsp rosemary
• 1 tsp paprika
• 1 tsp cayenne
• 1.5-2 cups purified water or bone broth
• 3 medium size tomatoes diced or 1 14.5oz organic chopped tomatoes with liquid
• 1 tbsp unsweeted cacao/cocoa powder
• 1 tsp apple cider vinegar
• 2 carrots, chopped
• 1 cup soaked kidney beans, optional
• Optional garnishes: avocado, cilantro, sour/cultured cream, goat cheese

In a large saucepan over low-medium heat, cook bacon until slightly brown and some fat is rendered out. Add chopped onion and garlic and cook until onions are semi translucent.  Add ground meat, stir and cook until browned throughout. If fat seems insufficient, add some saved bacon fat or ghee to keep meat from sticking to the pan and drying out. Add spices, water/broth, tomatoes, and carrots and stir well. Cover and simmer on low heat for an hour, stirring every 2 minutes to prevent sticking. Add vinegar and cocoa powder and stir, then let simmer uncovered for another 20 minutes. Taste and season with sea salt and pepper to taste.  Garnish with chopped cilantro, avocado, and dollop of sour cream and enjoy!

Coconut Milk

• 1 cup unsweetened dried coconut flakes
• 3 cups purified or spring water
• 1 cheese cloth (I like the cheese cloth bag with a string)
• 1 large bowl
• Mason jar(s)
• Optional: vanilla bean powder, vanilla stevia

Heat up the water in water boiler or pot, pour into blender with coconut flakes, and just let sit and soak for 5 minutes. Turn on high powered blender, starting low and easing up to high speed, blend for 1 minute. With the cheese cloth over the bowl, pour the milk mixture into the bag, squeeze the cloth to get out all the frothy milky goodness, then set cloth/bag to the side. If you'd like to add a little vanilla or sweetness to your milk, you can pour it back in the blender and blend with a little vanilla bean and just a few drops of stevia. Pour into jar(s) and enjoy, and store in fridge. With the used coconut meal, you can make delicious glutenfree sugarfree crackers, recipe below!

Fresh Almond Milk

• 1 cup organic raw almonds
• 3 cups purified or spring water
• 1 cheese cloth (I like the cheese cloth bag with a string)
• 1 large bowl
• Mason jar(s) for storage
• Optional: vanilla bean powder, vanilla stevia

Soak the almonds in water overnight, drain water, rinse almonds, then place in high powered blender (Vitamix preferred). Add water, close lid tightly, then start blender speed low and turn up to full speed for about a minute.  With the cheese cloth over the bowl, pour the milk mixture into the bag, squeeze the cloth to get out all the frothy milky goodness, then set cloth/bag to the side. If you'd like to add a little vanilla or sweetness to your milk, you can pour it back in the blender and blend with a little vanilla bean and just a few drops of stevia. Pour into jar(s) and enjoy, and store in fridge. With the used almond meal, you can make delicious glutenfree sugarfree crackers, recipe below!

Almond/Coconut meal Crackers (leftover from making milk): Italian herb or Turmeric spice

These are gluten free, sugar free, vegan, and truly SO tasty

• 1 heaping cup of leftover wet coconut and/or almond pulp

• 3 tbsp organic coconut oil
• 1/4 tsp fine sea salt (like RealSalt)
• 1 garlic clove, pressed or minced
• 2 tbsp fresh rosemary OR 1 tbsp turmeric and 2 dashes cayenne

Preheat the oven to 350F. In a large mixing bowl, combine the pulp, oil, salt, herbs, and garlic,  and stir. Transfer the mixture to a sheet of parchment paper on top of a cookie sheet, mold and press the mixture down to make a flat sheet (can use another sheet of parchment paper on top and a rolling pin, or press by hand). The thinner they are, the crispier they'll be.  Use a large knife to score the rolled dough into square shapes. Poke the middle of each cracker with a fork to help them dry and bake evenly. Bake at 350 for around 20 minutes, then flip each cracker (they should separate easily where you scored them) and bake until they are crisp and golden, about 15 to 20 minutes more.  Cool the crackers completely before serving. They will keep at room temperature for a few days, but they'll last even longer in a sealed container in the fridge.

Tomato Bisque~ 4 bowls

• 8 large cherry tomatoes, sliced in half
• 1/2 large white or red onion, sliced
• 5 cloves garlic, peeled
• 1 tsp cracked pepper
• 1/4 tsp cayenne
• 1 tbsp coconut oil
• 1 cup raw macadamia nuts or cashews, soaked in water for an hour (discard soaking water before using)
• 2 cups vegetable or free-range chicken broth
• 2 Tbsp tomato paste, optional
• handful fresh basil leaves and/or oregano
• 2 Tbsp olive oil
• 2 tsp sea salt 

Preheat oven to 400*. Put tomatoes, onion, and garlic on an oven-safe dish with coconut oil, sprinkle with a little sea salt, and cook for about 20-30minutes until they start to brown. Meanwhile, in a Vitamix or other high speed blender, combine the soaked nuts with broth and blend until creamy.  When roasted veggies are done, add them to the blender; may need to transfer some to large pot to blend it all. I like it a little chunky, or you can blend on high to really puree it. Pour the soup into a large pot, and cook on low-medium heat for about 20 minutes until fully heated. Taste test the soup and see if it needs more salt or pepper. See with fresh herbs, a little drizzle of olive oil, and GF sourdough croutons! 

GF sourdough croutons

• 4 slices of Vegan Marios GF sourdough bread, cut into squares (veganmario.com or Erewhon)
• 2-3 Tbsp olive oil
• Dash of sea salt, fresh oregano, rosemary

Pour oil into warm cast-iron skillet, add bread and herbs, sprinkle a little salt, and cook on low heat. Cover with lid, and occasionally stir to keep from sticking or burning.  Should be done in about 5-7 minutes.  

Doors to Aya

Through these heavy doors I slowly drift to leave these moors,

this dimensions limitations left behind,

trust and love now lead this time,

light consumes and infuses mine,

I feel this warmth, you cradle me whole,

delivering me to where my soul yearns to go,

I aim to steer but you're in the lead,

we sail these milky seas fluidly and free,

connected consciousness I face what I need to see,

by truly feeling wounds that hid from even me,

I wish to go deeper but instead I spring higher,

laughing uncontrollably like a little girl emanating the purest cosmic desire,

pain is unnecessary but avoiding it is too,

instead I feel it fully then quickly release it true

removing its entirety

to return to being my highest deity,

layers of consciousness seen like threads,

I pluck them to make music between dimensions lovingly wed,

vibrations travel and permeate all life,

connecting like mirrors of energetic husband and wife,

drifting awake fuzzy moon beams kiss my eyes,

pulling me home to this life now magnified.

To Be Human

Have you ever wondered what it means to be human; not physically per se but more so metaphysically?

The latin root for human is humus, which means soil or earth.  Is it not ironic that we are born from the earth, we die and fade back unto the earth, and yet we brush away it’s wisdom and connection, much like a pubescent child fleeing his maternal nest? 

We continue to adopt an anthropocentric perception, increasingly believing we are omnipotent beings that need little more than our own robot minds to think our way out of any perceived inconvenience.  We believe evolution entails advancing beyond nature’s capacity into a digital world with little acceptance for unfashionable or antiquated flaws that exist with time or age. So our intelligence has increased, but has our hearts wisdom risen to the same capacity? 

As Edward O. Wilson wrote, "we exist in a bizarre combination of Stone Age emotions, medieval beliefs, and god-like technology." Are we sleepwalkers, stumbling in the dark, all the while internally locked in a convoluted world of progress?  Cynical yes, but its truth is blindingly evident in the waste and greased footprints we are lacing our planet with. Is it possible to build without destroying something else? We are brilliant creatures, creating brilliant creations, but a progression away from the source that gives us life, is like building a fancy house on termite-infested limbs. So, can we continue to construct this ‘advanced’ and shiny world, without sterilizing ourselves so completely of the rich elements of earth, elements of which are necessary for a prosperous planet beyond just the slice of our species? Can we connect our mother (earth) and her brilliance with that of our technological brilliance? How can your job, your business, your life intertwine and ground you to the beating womb of life itself?

Be Like Water

Be like water, he says

And so here I stand, bare and unarmed

I begin to slip quietly into this liquefied crystal world,

Leaving my shelter of earth behind, I am frightened and unfurled,

For what lies beneath and beyond appears almost clandestine

Yet I like a challenge, a mystery, a newly discovered find

The sky above devoid of light,

Except for peeping pinholes of ethereal sight

As if observing my challenge by the sea

But why should I care, this is not for them, it’s for me

The cosmic beaming flashlight so high above,

Reflecting this liquid mirror of pure unwavering love

Why be so hard, rooted, and locked

When there is water, so soft, yet still penetrates rock

Slivers of silvery thread ripple and glide

Across the fluid blanket that is tonight’s courage ride

Licking my skin, lines blur, we become one

I become water, as fire is to the sun

Be like water, he says

And that is as I am, tonight and forever more

Polarity

Think about this possibility…That which is seemingly the opposite is actually closest in likeness to it.  We tend to see opposites (light/dark, hot/cold, shy/arrogant, love/hate, enlightened/egoic, etc) as residing at extreme ends of a spectrum, having nothing to do with the other, when in fact there is truly no divided line between them. Light becomes dark gradually, like with the turn of a dimmer switch, the melting away of one characteristic for incremental degrees of another.  I used to think shyness and introversion was a lack of ego, and partially it is.  But really it is the ego preventing the soul from freely being expressed; it is a fear and defense mechanism of the ego itself to prevent the potential for further damage or attack. Fearing embarrassment or ridicule builds a wall of glass around the ego, just as much as arrogance builds around the humble soul. Thus opposites are mirrors into ourselves, identical in nature, only differing in degree.

    Going further, instead of perceiving polarity on a linear scale with extremes separated by distance, can we see that perhaps the scale runs on a circular dial, with the opposite ends actually meeting together?  It almost feels like a glitch in the matrix, sometimes pain is perceived as pleasure, love is perceived as hate, extreme cold is perceived as burning, etc.  Have you ever known someone so ‘spiritually enlightened’ yet they exude an arrogance built from ego itself, unable to humbly receive guidance, criticism, or a differing view? They have studied and seemingly been evolving up the scale of enlightenment, yet almost to a point where they missed the ‘enlightened’ memo and their ego is now surrounded by a crown of thorns. This is seen on a larger scale regarding religious or spiritual faith when we often feel our belief is ‘right’ and that which differs from it is lesser-than; is this not ego robed in righteousness, especially when we can not be all-knowing? It seems that perhaps there is a very thin line between opposing energies, a stealthy thread covertly connecting them. We are only human, and as such, none of us are perfect. Therefore to continue to grow and evolve and be free, humility is a necessary quality to maintain; as with the principle of polarity, even a ‘master’ is still a student in degree.

    So my thought is that perhaps when faced with opposition, instead of reacting (judging, controlling, hurting, etc.) maybe we can all see its relatable nature, and come from a more humble, connected, and loving space. 

Vulnerable Seas

Sometimes we're not as invincible or as strong as we had thought. Something sinks our ship despite doing everything we possibly could. An unforseen attack from an invisible force. We sink below the surface of understanding and purpose, and into the depths of loss and confusion. "It happens", they say. But why? Perhaps part of our growth is to sink below, to release and trust in our lasting breath, and not squander in frustration or fear of incoming darkness. Beneath the surface can be darker, colder, less solid and secure..but perhaps in sinking below we see what lies above from a lesser known vantage point, the value of extending our roots instead of our branches for a while, a time to rest and release until ready to set sail back into those ever changing, sometimes challenging, but always beautiful seas of life. Always a reason, just sometimes a greater challenge to see.

Static

What is this obsession with labels? What is your star sign, your race, your religion, your job, your political party,…. Do these labels really truly define YOU?

Labels help to identify and categorize us so we are more readily summarized and understood, yet is it really all that accurate?  Each label is built upon another’s understanding and perception of that category; is it really wise to define ourself by others or by their already defined category of existence?

I’ve never felt comfortable fitting myself into any of these rigid boxes; to me they don’t leave enough space for fluidity and evolution, which for me is terrifying as each and every day I feel myself shed and evolve further. The act of attaching labels must have formed for some sort of imperative purpose, perhaps to identify the outsiders or other threats to our survival.  The battle of us versus them, supplying the ego with its throne; but over time has this possibly become a hindrance to humanity’s evolution? 

No two people are the same, as nothing in nature is a perfectly exact replica of another; it is not possible.  And so it seems to me that labels ignore the dynamic dimension of our lives; we are not static creatures in a static world, we are energy flowing through time and experience and thus continually creating ourselves.  To brand our person without the humility and openness for further examination and exploration, do we not lose sight of the beauty that we are the authors of our lives and free to continually reinvent ourselves as we wish?  Everything in nature survives with the help of the macrocosm, and we are no different. 

If instead we do not divide ourselves but rather identify our commonalities rather than our differences, and encourage this continual exploration of growth, maybe we can take greater leaps towards humanity working together as a whole with the common interest of thriving together with all life, all energy, no separation of existence here on earth…maybe that’s all just my utopian idealism shining through but maybe…maybe it is possible…

Inner Discovery

Socrates said that ‘the unexamined life is not the life of the living’, meaning that one spontaneously going through the motions of life without truly taking ownership of their self or identifying their purpose and magic, leaves them a zombie in sheeps clothing.  If one never examines the core principles of their life, their essence of being, then they are merely living a life based on the principles of others, which will inevitably lead to their own unhappiness and unfulfillment. 

Is ignorance really bliss..is one truly living if they are lying in a coma, cruising on a conveyer belt of a path laid out before them?  The body is breathing but the spirit is numbed and crippled from expressing itself to its potential, and that my loves is a huge part of the fun in life, exploring and expanding the spirit body.  We are much more than flesh and blood, we are magic ;), we came from stardust afterall.  To go inward is much more difficult work than it is to just react to the outer world, but I assure you it is vastly more intriguing, inspiring, and rewarding. 

Challenge yourself to ignore the distractions of media, booze, material goods..and instead explore the greatest mystery you’ll ever find, your self. Why do you think as you think, why do you feel as you feel, the questions, the observations are endless… 

Happiness is Self Evident

And so it seems that happiness is the self-evident force which drives all human action. The desire to feel content or pleased is why we do anything at all, for what would be the purpose of life itself if we do not enjoy living it?

As the ancient Greeks said, “happiness, and a complete or fulfilling life, is found in the full occupation of your mind, your heart, and your hands.”  It is an activity, not a passive occurrence, discovered through consciously acknowledging the beauty around and within every cell and every passing moment.  It is in the thinking, the feeling, and the doing.

It mustn’t be a product of others and their treatment towards you, or of other experiences and events that appear most inconvenient or hurtful.  This does not mean to be disingenuous with yourself or others and give off the continuous façade of happiness, while brushing away or burying your truth. Happiness is found within not without; and because everything has the ability to be tainted by ones perception, that gives you the ultimate opportunity to use that gift by discovering the pearls of light within the dark, for there always is. 

We have been created as emotional beings and that is a beautiful gift, though painful and dark at times, it gives us a rainbow of hues with which to paint and experience our world.  Naturally it takes more conscious effort to calm the reptilian response and focus our energy on the positive thoughts, actions, and events surrounding. However, 'the neurons that fire together wire together', so the more you hone this skill of being, the more it becomes second nature, and your quality of life is vastly improved.

Let us expand our spectrum of perception, and become more positively brilliant and proactive artists of our lives.

Changing Rivers

Inspired by this video:  https://www.youtube.com/embed/ysa5OBhXz-Q?feature=player_embedded%3C

Microcosm of a macrocosm, every part a fractal of the whole.  Individually holistic yet symbiotically woven into a greater cosmic tapestry.

Quantum physics reminds our innate sense that everything is composed of energy, all fluidly and unavoidably linked in cosmic measure.  When you look at the birds, the trees, the watery stream, do you only see through limited human goggles, or can you feel with your seventh sense the cosmic web of it all? 

There will come a time when humanity will be faced with the realization that our true and lasting prosperity depends on each piece of the macrocosmic puzzle, and we must return to humble agreement with the fundamental principles that guide all life.  We cannot thrive independent of her, in a machine world devoid of Mother Nature’s beating heart. 

As Henry Beston eloquently wrote, “the animal shall not be measured by man. In a world older and more complete than ours they move finished and complete, gifted with extensions of the senses we have lost or never attained, living by voices we shall never hear. They are not brethren, they are not underlings; they are other nations, caught with ourselves in the net of life and time, fellow prisoners of the splendor and travail of the earth."

What we do, what we think, what we feel affects life forms more than just our own. So maybe, if we can learn to quiet the bellowing ruse of ego-centered civilization, we might also begin to hear her whispers and tread more intuitively together?

Lone But Never Alone

Lone but never Alone

Many need constant company and interaction with others,

Steady outward stimulation, conversation, and distraction

I find it not iniquitous but rather curious

I most often crave time unaccompanied by others,

 space without noise or interference

 but with the cosmic companions of my consciousness,

my energy, my thoughts, my being

With nature’s matter and the space in between

Exploring the mind yet quieting it

The possibilities are endless and unforeseen

Through this rabbit hole I go, into the wonderland beyond,

Only to be pulled by the tail back out into the artifice of civilized distractions

Charged from within and so able to give from balanced and sovereign space

to the world surrounding whether desolate or replete

Why is being ‘alone’ often seen as selfish or looked down upon?

It is not threatening, this quiet or space

but merely gives room for the spirit to be understood and to thrive

There is admirable reward in privacy as well as in company

Can we be as accepting of space as we are of filling it?

Lone but never Alone